2-25-21 Fortitude

24
Feb

2-25-21 Fortitude

Announcements

Any new injuries? Tell your Grail coach BEFORE the class.

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Fish Game on Rower – 4 Minutes

then…

30 Seconds Each:

Active Spidermans

Slow Air Squats

Mountain Climbers

Frog Hops

Mobility

Warm-up (No Measure)

Pigeon Pose, 1min ea side

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

4 Calorie Row

4 Burpees

Metcon

Metcon (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Minute 1: Calorie Row

Minute 2: Burpees

Reset the rower monitor every round

Must reach full extension at the top of each burpee
Lowest Round of Calories + Lowest Round of Burpees. For Example: If your lowest round of the rower was 12 and your lowest round of burpees was 10, your score would be 22 reps.